Whenever I do flat bench press, I know that the bar must be hovering about an inch above the nipple, However When I do Decline bench for my lower chest muscles, Must I position the bar lower down the chest in order to target that muscle? Or simply naturally raise and lower the bar as I would being 2nd nature.

Whenever I do flat bench press, I know that the bar must be hovering about an inch above the nipple, However When I do Decline bench for my lower chest muscles, Must I position the bar lower down the chest in order to target that muscle? Or simply naturally raise and lower the bar as I would being 2nd nature.

There are no hard and fast rules unless you are trying to bench primarily for strength, in which case, you would modify your technique somewhat. On flat bench, you don't have to bring it above the nipple by any means, and in fact, once you start doing heavier weight, you may have to bring it to a lower spot on your chest (to avoid shoulder injury).

But, to answer your question about decline, it is normal for the bar to hit a lower spot on the chest relative to flat. I would do whatever is comfortable for you, and not worry about trying to go above your nipple on decline. Forcibly pulling the bar to an uncomfortable spot under load could cause injury.

On the flat bench, are you saying an inch above your nippel in relation to being closer towards your neck? I would question why you feel this is how it must be done.

On the flat bench, are you saying an inch above your nippel in relation to being closer towards your neck? I would question why you feel this is how it must be done.

I think Vince Gironda advocated that -- But it is a shoulder wrecker as far as I'm concerned.

Ive read a few articles that says best results on flat bench come from not directly letting the bar touch the chest yet above the nipple slightly as this is kinda central, and when I do decline bench the bar is usually a little below my nipple, it feels comfortable but im not entirly sure if its working my lower chest as much as it should be.

I think Vince Gironda advocated that -- But it is a shoulder wrecker as far as I'm concerned.

I won't be doing that any time soon.

I always bench with the bar coming below my chest...You want more stress on the pecs, not on your shoulders...

I always bench with the bar coming below my chest...You want more stress on the pecs, not on your shoulders...

Ok so this is the way to get your muscles feeling every movement, also would you have a pic of your chest so i can have a lookat your shape and stuff?

Thanks

Ok so this is the way to get your muscles feeling every movement, also would you have a pic of your chest so i can have a lookat your shape and stuff?

Thanks

It all depends what you want the bench press to do for you. In different positions, you hit different muscles. The ones you hit may feel it more, or may not feel it more. That depends on a lot of things too.

By the way, what people look like often doesn't tell you what sort of bench they have (and vice versa)

http://www.rychlakpowersystems.com/photogal/AC07/AC0705.jpg

Agreed. If you are looking for that "squared off" look to your chest, than part of that has to do with fat loss as well. Keep in mind the width of your grip has alot to do with which chest muscles are being hit. Medium grip being a good overall chest workout, wide grip working more of the outside of the pecs, narrower grip more of the inside and also calling in the triceps to work a bit harder.

Agreed. If you are looking for that "squared off" look to your chest, than part of that has to do with fat loss as well. Keep in mind the width of your grip has alot to do with which chest muscles are being hit. Medium grip being a good overall chest workout, wide grip working more of the outside of the pecs, narrower grip more of the inside and also calling in the triceps to work a bit harder.

Yea I know, I think il try to bring the bar beneath my nipples see what this method feels like.

Thanks

OFF TOPIC: If I chew my chicken/protein into smaller pieces does it help the body collect those proteins more as they might be somewhat divided?

Yea I know, I think il try to bring the bar beneath my nipples see what this method feels like.

Thanks

OFF TOPIC: If I chew my chicken/protein into smaller pieces does it help the body collect those proteins more as they might be somewhat divided?

I wouldnt say it makes your body collect more proteins,. It makes the food easier to digest, therefore making your digestions process more efficient. I wouldnt get too caught up in how you chew. Just make sure you take your time while eating and dont rush.